We are all going a little stircrazy, and most of us are unable to train with other humans right now. So here are some solo drills and movements that don’t require the participation of other people. If you have a floor, a wall and possibly a bag and chair, you have plenty of drill and movement options.
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These 10 exercises are a great warm-up or exercise routine for Brazilian Jiu-Jitsu. BJJ Blackbelt instructor Gary Berger has been using these exercises for years in his classes. They can be preformed by yourself and are a great way to stay in shape and keep your BJJ skills sharp. Preform about 5 reps per exercise as a warm up or do 10 reps for conditioning.

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In video 4 of 6 BJJ black belt and strength and conditioning expert Ben Zhuang (@coachbz on IG) breaks down the ‘B Stance Squat.’ Catch my in-depth interview with Ben at https://www.grapplearts.com/bjj-exercises/ and/or download my free iOS and Android app with 457 minutes of free techniques at https://www.grapplearts.com/masterapp

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Video 2 in a 6 part series on BJJ conditioning exercises with black belt and strength coach Ben Zhuang (@coachbz on IG).
Tons of techniques and tips on my site at https://www.grapplearts.com/articles

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Here are some functional mobility drills that are particularly useful for grappling movements based off of those common in bjj and wrestling. Minimal to no equipment is needed, making these drills easy to do almost anywhere, anytime.

No particular order is necessary and you can mix and match and combine these however best fits your needs. There are hundreds of helpful movements like this, but these are some of my favorites I felt like sharing. Let me know what you think.

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